Do You Know Bad Night’s Sleep Can Make Adults Age Faster and More Prone to Diseases?

According to Academy of sleep medicine, one night’s bad sleep is enough to make adults age faster as they lack sleep which directly impacts the biological ageing of the body. The findings further support the hypothesis that sleep deprivation boosts the molecular processes involved in growing older -- may be connected to a greater risk of diseases.

So if you’re following a bad sleep routine or finding difficulty in sleeping adequately and efficiently every night, Delhi’s eminent Counsellor Shivani Misri Sadhoo warns that it's time to fix the issue before it becomes too late. Today she suggests some effective ways how a person can improve his/her sleeping habit:-

Develop your biological clock for sleeping: The first step to beat bad sleeping habit and even insomnia is to develop your biological clock. Initially, if you cannot sleep on time, then at least set your wake up time same each day. Develop this routine every day and avoid temptations like sleeping late on weekends even if you have had poor sleep during the week. Such temptations further disrupt the sleeping clock of the body and put a person on vicious circle of bad sleep routine.

Do not eat or drink right before going to bed. Eating a late dinner or snacking before going to bed can activate the digestive system and keep you up. If you suffer from gastroesophageal reflux or heartburn, it is even more important to avoid eating and drinking right before bed since this can make your symptoms worse. In addition, drinking a lot of fluids prior to bed can overwhelm the bladder, requiring frequent visits to the washroom that can eventually disturb your sleep.

Allot a specific time to plan your next day: Generally, people have the tendency to think about the incidences that have happened today and keep worrying about tomorrow when they put their head on a pillow. Avoid doing it by allocating a dedicated time, perhaps next day morning to review yesterday and to plan for today. Remember at end of the day, human brain reaches it maximum exhaustion level and the brain’s possibility to find the solution is weakest whereas converting worries is at its peak.

Reduce stress If you find yourself too stressed when you put your head on the pillow then it’s a good practice breathing exercises and meditation before going to bed. Even playing melodious music is good that can reduce your stress levels too and help you to get a sound sleep.

Put your mobile phone in an aeroplane mode before you go to sleep: A major reason for a lot of people to suffer sleep deprivation and insomnia in today’s time is their habit to play with their smartphones, texting, chatting or checking Facebook updates in bed.